From peanut butter to Pom-Bears, ‘healthy’ kids’ snacks that aren’t so healthy & 7 swaps your family will love
DURING the summer holidays, the temptation for kids to snack seems to skyrocket.
As a mum of two boys — Ollie, ten, and Finley, seven — I’m often fending off grabbing hands from the kitchen.
Health chiefs have previously warned that childhood obesity is being fuelled by munching between meals.
But while we know chocolate, crisps and biscuits are best as treats, even some “healthy” snacks are high in sugar, fat and salt.
Caroline Cerny, director of policy and engagement at Bite Back, a youth activist group against junk food backed by TV chef Jamie Oliver, says: “Supermarkets are an opportunity for health.
“Instead, firms are using too many tactics to target children with unhealthy products, including cute, clever packaging, misleading health claims like ‘packed with vitamins’ and product placement. Combine that with it not being mandatory for food companies to use helpful traffic light labels, and you can see it’s not a level playing field. So it is crucial for the new government to implement stricter regulations.”
According to NHS England more than one in five (22.7 per cent) kids is obese by the time they leave primary school.
The NHS says seven to ten-year-olds should have no more than 24g of free sugars a day (equal to six sugar cubes), 22g of saturated fat 5g of salt.
Limits for children aged four to six are no more than 19g of free sugars (five sugar cubes), 18g of saturated fat and 3g of salt.
There are also natural sugars found in honey, yoghurt or fruit juice.
Labels on packets do not separate ‘sugar’ into those that are added and those that are natural, making it harder for parents to decipher if a snack is healthy.
Registered nutritionist Sophie Trotman, says: “Lots of foods are extremely convenient, and parents can be easily misled by brands that look healthier than they are. Try to avoid ultra-processed ingredients — foods with ingredients you don’t tend to find in home cooking or restaurants. They’re typically words on labelling such as emulsifiers, artificial sweeteners and E numbers, which can have an big impact, causing hyperactivity and poor behaviour.
“Avoid anything too high in sugar, fats — especially trans fats as they’re the bad ones — and salts. Aim for snacks to contain a source of protein to help balance blood sugar, and some fibre. Making snacks from scratch at home is always the healthiest option.”
After scouring online supermarkets for snacks that my husband Bradford, 49, and I might pick for the boys, inset left with Emma, I asked Sophie to give her verdict — and suggest healthier alternatives.
- We contacted all brands mentioned for right of reply.
Aldi’s Snackrite strawberry yoghurt bites, 25g, 45p
Calories per (25g) serving: 117
14.9g sugar, 0.13g salt, 5.4g saturated fats
SWAP FOR
Sainsbury’s Petit Filous Kids No Added Sugar strawberry and banana yoghurt, 6 x 47g, £1.95
Calories per serving (2 pots of 94g): 80
4.6g sugar, 0.11g salt, 2.1g saturated fat
SOPHIE SAYS: “Food companies know what they are doing when they put the words ‘strawberry’ and ‘yoghurt’ in the title.
“These bites have too much sugar and contain ultra-processed ingredients.
“The no-added-sugar Petit Filous alternative is significantly healthier. Better still, add a touch of honey and some berries to natural full-fat Greek yoghurt.”
EMMA SAYS: “I feel quite duped by the branding on these bites as I always associate strawberries and yoghurt with healthy snacking. The sugar content on these is truly shocking for just a 25g bag.”
An Aldi spokesperson said: “From our Super Six initiative to our Get Set To Eat Fresh programme, we’re committed to educating children on the importance of a balanced diet.”
Eat Natural Fruit & Nut apple ginger and dark chocolate 40g x 3, £2.40, Tesco
Calories per bar: 187
13.2g sugar, 0.01g salt, 6.4g saturated fats
SWAP FOR
Go Ahead Apple Crispy Fruit Slices 4×43.6g, £1, Tesco
Calories per 14.5g slice: 54
3.7g sugar, 0.06g salt, 0.1g saturated fats
SOPHIE SAYS: “It is really difficult to find a healthy cereal bar option so I’d avoid wherever possible. The Go Ahead bars are lower in sugar and better than most but they do contain a range of ultra-processed ingredients.”
EMMA SAYS: “These Eat Natural felt like a far better choice for my boys than half the cereal bar options. But I hadn’t paid attention to just how much unhealthy fat and sugar they contain.
“I make my own version by mixing mashed banana with raw porridge oats, mould them into cookie shapes and whack them in the oven on baking paper for ten minutes. The boys turned their noses up at first, then gobbled them up.”
Harvest Morn Yoghurt Coated Rice Cakes 150g, £1.49, Aldi
Calories per rice cake (one serving): 84
5.8g sugar, 0.03g salt, 2.7g saturated fat
SWAP FOR
Kallo Apple & Cinnamon Rice & Corn Cakes 127g, £2, Waitrose
Calories per rice cake (one serving): 32
1.5g sugar, trace salt, 0.1g saturated fat
SOPHIE SAYS: “The first ingredient listed on the label is typically the one that makes up the largest portion of the serving.
“In the case of Aldi’s Harvest Morn rice cakes, it’s sugar, which is a concern. You’d ideally want it to be puffed rice.
“While per rice cake the sugar isn’t that much, most kids will have quite a few and that amount will quickly add up.
“The Kallo ones only contain four ingredients and are sweetened by apple juice concentrate and cinnamon rather than artificial sweeteners and flavours, so they are far better.”
EMMA SAYS: “I considered rice cakes to be a massive improvement on crisps but considering how many my children chomp, I’m glad I’m more aware of how varied in sugar and salt they can be.”
Warburtons Gluten Free White Soft Pittas x 4, £2.50, Sainsbury’s
Calories per pitta (59g) 149
4.2g sugar, 0.47g salt 0.3g saturated fat
SWAP FOR
Sainsbury’s Wholemeal Pittas x 6, 60p
Calories per pitta: 135
Sugar 1.6g, salt 0.32g, 0.7g fat, 0.1g saturates
SOPHIE SAYS: “As with quite a few gluten-free products, the first option contains a range of ultra-processed ingredients.
“Wholemeal pitta contains more fibre, vitamins and minerals.”
EMMA SAYS: “I’m amazed just how much variation there is among brands again.
“Typically the supermarket’s own brand seems to contain less sugar and unhealthy fat than lots of other brands.
“Of course, going wholemeal also makes a big difference.”
Skippy Smooth Peanut Butter, 340g, £2, Morrisons
Calories per 15g serving: 91.7
1.72g sugar, salt 0.15g, 6.5g fat, saturates 1.4g
SWAP FOR
Pip & Nut Smooth Almond Butter 170g, £3.39, Morrisons
Calories per 15g serving: 87
0.8 sugar, salt 0.06g, 7.8g fat, saturates 0.6g
SOPHIE SAYS: “Of course kids love a satisfying spread but the Skippy butter is high in trans fats, which aren’t as healthy.”
EMMA SAYS: “I know that nut spreads are high in fat but I always think they are only ever healthy fats. So to know some are higher in trans fats that aren’t as good for health is quite an eye-opener. I’ll definitely be more open to alternatives from now on, or at least use sparingly.”
KP Salted Peanuts Snack Packs 5 x 30g, £2, Waitrose
Calories per 30g serving: 185
1.5g sugar, salt 0.36g, saturated fat 2.4g
SWAP FOR
Graze BBQ Crunch 104g, £2.65, Waitrose
Calories per 25g portion: 117
0.6g sugar, salt 0.13g, 0.5g saturated fat
SOPHIE SAYS: “It sounds like a small amount of salt but kids should be keeping their intake to a minimum – and it’s still quite high for a snack.
“Fat from peanuts is not that bad, but it is the fat from the sunflower oil it is roasted in that you have to be wary of.
“Try making your own ‘trail mix’ at home. Look on Google for examples.
“I suggest a container of items such as walnuts, almonds, raisins, unsalted peanuts, seeds and also coconut flakes for a hint of sweetness.”
EMMA SAYS: “Salted peanuts are totally addictive.
“I never in a million years thought my boys would go for a trail mix.
“They both screamed in horror when they saw it, then ate it up. I mixed up blueberries, pistachios, almonds and pecans.”
Pom-Bear Original Sharing Crisps 65g, £1.25, Asda
Calories per 30g serving: 151
0.6g sugar, 0.42g salt, 0.8g saturated fats
SWAP FOR
Propercorn Lightly Sea Salted Popcorn Multipack, 6 x 10g, £1.90, Asda
Calories per 10g serving: 44
0.1g sugar, salt 0.11g, 0.2g saturated fats
SOPHIE SAYS: “There are far worse crisps out there but Pom-Bears are still high in unhealthy fats.
“The Propercorn still has that crunch and is a healthier alternative.
“At home, you could try roasting some chickpeas with a bit of olive oil, a touch of lemon juice and paprika. Keep it in a Tupperware container and take it around with you for when the kids start flagging.
EMMA SAYS: “My kids have grown up on Pom-Bears as a better alternative to lots of crisps. But they are so light that they want to plough through several packs at a time – and that’s a lot of fat.
“They hate chickpeas but love the Propercorn, so that swap is an instant win for me.”